Advice On Diet

[FLORIDABOY]

28yrs 6ft 17.5% Bf 186lbs

Te 500 Mg Week
Eq 400 Mg Week

7am-10 Egg Whites, 2 Piece Bread
10am-4oz Chicken Breast, 1 Potato
1pm-6oz Turkey On Bun
4pm-pre Work Out -protein Shake, 6-8 Rice Cakes
6:25pm-pwo Protein/carb Shake
7pm-6oz Chicken, 2cups White Rice
9pm-protein Shake, Or 6oz Chicken With Salad

Cal=2090
Pro=240
Fat=11
Carb=206
This Does Not Include The Pwo Shake

Trying To Lose Fat And Build Lbm
Was 215lbs 24% Fat About 3 Months Ago

[FLORIDABOY]

Alot Of Lookie Loose, But No Replies.

[jusgettinbig]

Not nearly enough calories for a bulking diet, you should be well over 3000 to accomplish any gains. The test and eq should make you hungry anyway. Dump the "Bun" for rice or something lower on the glycemic index. The only fat you are getting is in your last meal??? 5 pro/carb 1 pro/fat not good.

Salad is no good it slows your metabalism. drop it competely

[JohnboyF]

Why would u suggest bulking at 18% body fat.. Say you do a lean bulk you will to 20 in no time.

[FLORIDABOY]

Cut Fat And Build Lbm. I Dont Want To Bulk
WOULD LIKE TO DROP DOWN TO 10 OR 12% BF
I COULD AD SOME FLAX FOR 2 MEALS, LAST MEAL AND ONE OTHER

[JohnboyF]

your diet is crap.plain and simple...

Drop the bread and bun for complex sources and ditch the white rice...

Look in the diet forum for the cutting sticky

[FLORIDABOY]

Will Brown Rice Do Better, Only Did White Because More Carbs.

[JohnboyF]

bro look at the cutting sticky UNoffical "How to Cut" thread and sample diet...

[FLORIDABOY]

Meal 1:
Lean Protein, 1/2 cup oatmeal/ EGGS/OATMEAL

Meal 2:
Protein shake/Lean Protein (2 tbsp flax CHICKEN/POTATO/VEGGIES

Meal 3:
Veggies, Lean Protein CHICKEN/VEGGIES

Workout PRE-WORKOUT SHAKE+ RICE CAKES

Meal 4: SHAKE+RIPPED FUEL 50G CARBS SIMPLE
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal. CHICKEN/BROWN RICE

Meal 6:
Shake with Flax

[audis4]

Meal 1:
Lean Protein, 1/2 cup oatmeal/ EGGS/OATMEAL

Meal 2:
Protein shake/Lean Protein (2 tbsp flax CHICKEN/POTATO/VEGGIES

Meal 3:
Veggies, Lean Protein CHICKEN/VEGGIES

Workout PRE-WORKOUT SHAKE+ RICE CAKES

Meal 4: SHAKE+RIPPED FUEL 50G CARBS SIMPLE
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal. CHICKEN/BROWN RICE

Meal 6:
Shake with Flax

Cool, If I wanted to see what the cutting diet said I would have looked at the sticky.
MACROS!!!! How are we supposed to know how much your eating??!!

[IBdmfkr]

If you're 18% bodyfat you have no business bulking, you've obviously been bulking for far too long.

Start learning about nutrition and cutting down on that bodyfat before you get out of hand.

[zodiac666]

Meal 1:
Lean Protein, 1/2 cup oatmeal/ EGGS/OATMEAL

Meal 2:
Protein shake/Lean Protein (2 tbsp flax CHICKEN/POTATO/VEGGIES

Meal 3:
Veggies, Lean Protein CHICKEN/VEGGIES

Workout PRE-WORKOUT SHAKE+ RICE CAKES

Meal 4: SHAKE+RIPPED FUEL 50G CARBS SIMPLE
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal. CHICKEN/BROWN RICE

Meal 6:
Shake with Flax

diet doesnt look bad at all but it is much easier to critique if you list the macros for each meal......grams of protein, carbs, fats and total calories for each meal.

great job losing that much fat so far, dedication is by far the most important thing when it comes to diets. post your diet with macros listed when you get time.

[FLORIDABOY]

7am-WHEY PROTEIN SHAKE,4EGG WHITES, 1/2 CUP OATMEAL
10am-4oz Chicken Breast, 1 Potato
1pm-6oz Turkey, 1 1/2CUPS BROWN RICE
4pm-pre Work Out -protein Shake, 6-8 Rice Cakes
6:25pm-pwo Protein/carb Shake
7pm-6oz Chicken, 2cups BROWN RICE
9pm-SOY PROTEIN SHAKE

1/ CAL=410 PRO=57 FAT=2 CARB=31
2/ CAL=250 PRO=32 FAT=2 CARB=23
3/ CAL=480 PRO=45 FAT=2 CARB=64 PRE WORKOUT MEAL
4/ CAL=450 PRO=40 FAT=2 CARB=50 1 HOUR BEFORE WORKOUT
5/ CAL=400 PRO=36 FAT=2 CARB=54 15MIN AFTER
6/ CAL=525 PRO=46 FAT=2 CARB=64 PWO MEAL
7/ CAL=200 PRO=40 FAT=2 CARB= 4 PRE BED
CAL=2715 PRO=296 FAT=14 CARB=290
SHOULD I LOSE SOME CARBS AND REPLACE WITH GREENS. WOULD LIKE TO LOSE THESE EXTRA 10 POUNDS AND PUT ON SOME LBM. TE 500MG WEEK EQ 400MG WEEK STARTED NOVEMBER 28

[audis4]

7am-WHEY PROTEIN SHAKE,4EGG WHITES, 1/2 CUP OATMEAL
Do whole food here; drop the whey
10am-4oz Chicken Breast, 1 Potato
good
1pm-6oz Turkey, 1 1/2CUPS BROWN RICE
good
4pm-pre Work Out -protein Shake, 6-8 Rice Cakes
this needs to be whole foods unless your hitting the gym 15min after you eat. I believe rice cakes have a high GI, eat low GI carbs pre workout i.e. oats, potato, brown rice etc.
6:25pm-pwo Protein/carb Shake
good...I do whey/oats....no pre made crap.
7pm-6oz Chicken, 2cups BROWN RICE
good, you don't need that many carbs PPWO IMO.
9pm-SOY PROTEIN SHAKE
no, whole foods before bed.
1/ CAL=410 PRO=57 FAT=2 CARB=31
2/ CAL=250 PRO=32 FAT=2 CARB=23
3/ CAL=480 PRO=45 FAT=2 CARB=64 PRE WORKOUT MEAL
4/ CAL=450 PRO=40 FAT=2 CARB=50 1 HOUR BEFORE WORKOUT
5/ CAL=400 PRO=36 FAT=2 CARB=54 15MIN AFTER
6/ CAL=525 PRO=46 FAT=2 CARB=64 PWO MEAL
7/ CAL=200 PRO=40 FAT=2 CARB= 4 PRE BED
CAL=2715 PRO=296 FAT=14 CARB=290
SHOULD I LOSE SOME CARBS AND REPLACE WITH GREENS. WOULD LIKE TO LOSE THESE EXTRA 10 POUNDS AND PUT ON SOME LBM. TE 500MG WEEK EQ 400MG WEEK STARTED NOVEMBER 28

Way too many shakes, I only do shakes PWO. Don't replace carbs with greens, eat both...I never counts broccoli/lettuce/green bean macros. Cals seem pretty high for your stats...good place to start none the less. Your total fat needs to be raised. Your carbs are pretty high as well. Change a few things and start dieting!

[FLORIDABOY]

Ok I Think I Got This, Took Some Reading.

6am-whey Shake {this Is 5 Min. After I Wake Up =gives Time To Cook
7am-10egg Whites, 1/2 Cup Oatmeal
10am-5oz Chicken, 1 Potato, 1/2 Cup Veggies
1pm-4oz Turkey , 3/4 Cup Brown Rice, 1/2 Cup Veggies
4pm-protein Shake, 1/2 Cup Oatmeal
5pm-6pm Workout
6:25- Protein Shake, 1/2 Cup Oats
7pm-4oz Red Meat 3/4 Cup Brown Rice, 1/2 Cup Veggies
9pm-4 Oz Chicken, 1tbs Flax

= About 2000 Cal
I Thought After Workout You Need Protein And Simple Sugar 50/50

[JohnboyF]

Ok I Think I Got This, Took Some Reading.

6am-whey Shake {this Is 5 Min. After I Wake Up =gives Time To Cook
7am-10egg Whites, 1/2 Cup Oatmeal
10am-5oz Chicken, 1 Potato, 1/2 Cup Veggies
1pm-4oz Turkey , 3/4 Cup Brown Rice, 1/2 Cup Veggies
4pm-protein Shake, 1/2 Cup Oatmeal
5pm-6pm Workout
6:25- Protein Shake, 1/2 Cup Oats
7pm-4oz Red Meat 3/4 Cup Brown Rice, 1/2 Cup Veggies
9pm-4 Oz Chicken, 1tbs Flax

= About 2000 Cal
I Thought After Workout You Need Protein And Simple Sugar 50/50

Marcors please.. i think your carbs are high this is just a guess...okay .. are you doing cardio in the am? if so i suggest you start doing cardio on empty stomach. But macros will help

[audis4]

Diet looks much better but I would replace the shake with whole foods preworkout like I suggested the first time. Please list macros.

[JohnboyF]

make way... the guru is here.... I**..

But i calculated your carbs roughly at around 200

[IBdmfkr]

lol.. far from guru. I've just tried many different approaches and have great ppl behind me I can pull info from.

Hard to say if it's a good diet "for him" or not, he hasn't told us much about himself or his history, if he does cardio, how he's been dieting so far to lose the lbs already lost, type of training that's being performed etc..

Fill us in a bit.

[JohnboyF]

ahh dont be shy I*** u the man....

anyways florida.. did you drop the cycle? or are you still on? also i suggest am cardio take that into considiration as well.

[FLORIDABOY]

6ft 185lbs 17.5 Bf% Yes I started The Cycle Sunday. Eq, Test-e, And Prop, But My Ass Swole Up So Bad From The Prop I Had To Lay Face Down In The Bed For Two Days. I Work Out Five Days A Week.
Mon-chest/calves/lower Abs
Tues-/hams/biceps/side Abs
Web-/delts/triceps/abs
Th-/quads/inner Outer Thigs/abs
Fri-/ Back/traps

will be doing more compound movements on cycle

This is the work out JOEY PHEARA gave me, he also gave me a diet plan that helped me lose ten more pounds,, i went from 215 to 197 just by not drinking beer, eating carbs, suger and foot long subway sandwiches. then got on a diet from him and lost ten more. i go 5 days a week at 5 am and do cardio, also been taking eca stack. i can post the diet he gave me if you guys would like

[JohnboyF]

6ft 185lbs 17.5 Bf% Yes I started The Cycle Sunday. Eq, Test-e, And Prop, But My Ass Swole Up So Bad From The Prop I Had To Lay Face Down In The Bed For Two Days. I Work Out Five Days A Week.
Mon-chest/calves/lower Abs
Tues-/hams/biceps/side Abs
Web-/delts/triceps/abs
Th-/quads/inner Outer Thigs/abs
Fri-/ Back/traps

will be doing more compound movements on cycle

This is the work out JOEY PHEARA gave me, he also gave me a diet plan that helped me lose ten more pounds,, i went from 215 to 197 just by not drinking beer and eating carbs and suger, also lots of foot long subway sandwiches. then got on a diet from him and lost ten more. i go 5 days a week at 5 am and do cardio, also been taking eca stack. i can post the diet he gave me if you guys would like

t

Those wont help you loose weight

[FLORIDABOY]

[i stoped eating foot long subs,] i went from 215 - 197 on my own diet [then platue], CHANGED my diet and lost 11 more pounds, now i am down to 186would like to keep my weight the same but lose fats. see my abs for once in my life. kind of like FAIZAKAFEZ in his avater picture. looks great by the way.

[FLORIDABOY]

can a diet be chicken, oatmeal,eggs,and suplements all adding to the desired amount of calories, protiens, and fats, to lose weight. i love oat meal

[FLORIDABOY]

[AUDIS4 ]are you a new member or have you been in the game for a while.

[audis4]

[AUDIS4 ]are you a new member or have you been in the game for a while

newer member

[FLORIDABOY]

CANT REALLY SEE YOUR PICTURE TO WELL. BUT YOUR BODY STYLE LOOKS A LITTLE LIKE MINE. BIG - NOT CUT
Trying To Lose Them Last 10 Pounds Is A Pain

[audis4]

CANT REALLY SEE YOUR PICTURE TO WELL. BUT YOUR BODY STYLE LOOKS A LITTLE LIKE MINE. BIG - NOT CUT
Trying To Lose Them Last 10 Pounds Is A Pain

Yea, that pic was taken on the 15th of October....I finished cutting and jumped into bulking (never bulked before), eating around 4,500 cals a day/ 600+ g carbs with no cardio and put on weight quick....and some muscle. There I weigh about 246. I am at 234 this morning and am doing cardio 6days/week minimum (sometimes in the evening on weekends) and have got my diet in order with the help of I-B-D.
I have lost a lot of water and some BF. I'm determined to get below 10% or until I am happy with the way I look and hit maintenance cals for a bit.
My goal for the summer is to hit around 220 @ 10%...but we'll see

[FLORIDABOY]

[Whats Your Bf%] I NEVER WANT TO BULK AGAIN, I HATE FEALING FULL AND BLOATED ALL THE TIME. LIKE YOU JUST GOT DONE DRINKING A TWELVE PACK OF BEER

[audis4]

Whats Your Bf%

In my avy I would assume 15-16
Now, hopefully less. I'll post pics on my b-day (jan 25) to show my progress.

[FLORIDABOY]

You Look Bulky In The Pic... I Might Be Less Than What I Think I Am. The Digital Scale Says I Am 17.9. That Has To Be Wrong.i Weight 186 At 6ft

[audis4]

You Look Bulky In The Pic... I Might Be Less Than What I Think I Am. The Digital Scale Says I Am 17.9. That Has To Be Wrong.i Weight 186 At 6ft

oh ok, if you post a pic the guys could make a reasonable guess

[FLORIDABOY]

I Am Trying To Wright Now

[FLORIDABOY]

So Is My Bf% High Or Lo

[FLORIDABOY]

See These

[audis4]

See These

I would say your about 14%...you look like you have a nice build.

[FLORIDABOY]

So The Question That Did Not Get Answered, Can U Cut On Chicken.oatmeal,egs And Sups

[FLORIDABOY]

I Can Show You The Before About To Months Ago...looked Like Shiit

[FLORIDABOY]

The Scale Says 18 Wright Now. Cant Be Wright..its One Of Them Stupid Degital Scales

[audis4]

So The Question That Did Not Get Answered, Can U Cut On Chicken.oatmeal,egs And Sups

ya, I always think it's better to have variety...more than one protein source. Oats are my main carb source.